1200 cal- Same Old Story?

mizqueenie
mizqueenie Posts: 6
in Health and Weight Loss
Can someone help me out? I am frustrated, obsessed and cry in front of my closet everyday (it's not making my clothes fit...don't try it).

I have tried 1200 cals with MFP about a year ago. Along with exercise (lots of walking) I dropped 15 lbs quickly. However, it's not happening now. I have it hit the proverbial wall. Since May 2013 I gained about 20 pounds ( am 5ft 7 inches). Now there are a couple of medical issues that are factored in here;

1) I have hypothyoroidism (it is under control, it wasn't a year ago hence the first initial weight gain)

2) I have ADHD and said good bye to Adderall in May. . I have read weening yourself off Adderall poses big issues with weight gain . i was on it for 7 years. (i traded Adderall for yoga and eating right...I am in a calmer clearer space except with my waist).

Since the end of June 2013 , I have been on 1200 cals (see my diaries, comments welcomed). I am very cognizant of the glycemic index in my meals, I am trying to "clean eat" as much as I can, eat 5 to 6 meals during the day and I exercise at least 6 x a week (i have not incorporated weights) in fact since I had success last year walking,. I have opted to skip the gym and spin class a few days a week (since I saw no results since June) AND opted to walk back and forth to work (approx 8 miles a day. that about 400 cal each way) while the weather cooperates. . AND NADA. MY CLOTHES STILL DON"T FIT. TEARS STILL HERE>

I have perused the boards here and get really confused on which school of thought is the right approach. I am THIS close to going to WW but if it's just starting at 1200 cal deficit, then why would I waste $$. .

I have also read about not "eating back" calories etc. No..i probably wasn't doing that. And the "starvation mode" answer (which is so counter intuitive to me) is something I have latched onto but sort of don't get.

I JUST upped my calorie count from 1200 to 1375. I feel like if I count in the exercise calories at least I will now to get to 1375.

I just calculated my TDEE and recalculated

Current
TDEE . 2189
BMR 1425

Mind you, I have never had issues with my weight,. Over the years I have always played with 5 to 7 lbs. BUT this is the most I have ever weighed AND I am eating healthier than I have .And knowing that just watching what i ate (including pizza...on a regular basis...i just had slices Friday...1st time in months). and walking peeled pounds off MFP before..how can it not be working now???

To know I have logged. measured, scanned etc. into MFP for 154 days...and not even a lb has dropped (again...my biggest treat is the Skinny Cow ice cream sandwich or Vegan Pumpkin treat which i make). I spend lots time and energy focused on reducing and I am just reduced to tears.

Any suggestions?? AND THANK YOU for reading.... :wink:

Replies

  • Lizzy622
    Lizzy622 Posts: 3,705 Member
    Unfortunately eating too low for a prolonged period of time can decrease lean body mass (muscle), which will lead to a slower metabolism. Coupled with the hypothyroidism the calculators may be off for you. You may want to try to increase you protein % and total calories and do some heavy lifting to increase muscle. Good luck.
  • clambert1273
    clambert1273 Posts: 840 Member
    I have Hypothryoidism as well as subacute Thyroidiits... weight will come off - might be slower but it will (It is for me)...

    If you were truly eating 1200 you would be losing - plain as that. You are probably eating more than you think you are.. I am quite anal with weighing my food so I eat about 1700 a day and am comfortably losing (but again - you HAVE to weigh everything for the most accuracy).

    If you are using "cup" or eyeball measurements then that is your problem.
  • mizqueenie
    mizqueenie Posts: 6
    Thank you. both!! I do use a real cup but do eyeball from time to time.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I looked at your diary and yes I agree with Clambert you need to get a kitchen scale and weigh your food.

    most people who don't lose it's typically for a couple reasons

    overestimating burns and/or under estimating intake...
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Thank you. both!! I do use a real cup but do eyeball from time to time.

    measuring vs weighing food can result in 500 calorie difference over a day...
  • clambert1273
    clambert1273 Posts: 840 Member
    Oh and your TDEE is about the same as mine (from calculations) so start with 1600 cals accurately measured (not eating back exercise cals - make this your standard intake) and see how it goes from there...

    adjust every two weeks as needed :) (just my opinion)

    ETA: what are your macro's set at? Mine are currently at 40/30/30 - seems to work well with the Thyroid. I am also heavy lifting 3x a week - no cardio (I hate cardio).
  • lauren3101
    lauren3101 Posts: 1,853 Member
    Try upping your cals to 20% below your TDEE (so around 1700).

    Don't eat back your exercise cals - they are already included. For this reason though you do need to be consistent with your exercise.

    Make sure you measure, weigh and log everything accurately.

    Be prepared for an initial gain. It's perfectly normal if you up your calories - you need to give it about 6-8 weeks and then evaluate.

    Your hypothryoidism may well slow your weight loss down, but stick to a healthy deficit and you will get there.
  • teecee60
    teecee60 Posts: 47 Member
    I am very interested in your plight because I am in about the same boat. I try to hover around 1200 calories and exercise most days of the week. I have lost but I am very confused as to the right answer when it comes to minimum calories and the ratio of protein/carbs/fat. Lately I have been going over my 1200 calorie mark but I am not seeing any loss. I have also been watching my carb intake and trying to get my carbs from whole foods. I also have a goal of exercising at least 400 calories per day and don't eat them back. Maybe we should be friends so we can compare notes!
  • mizqueenie
    mizqueenie Posts: 6
    thank you all for the advice.!!
  • mizqueenie
    mizqueenie Posts: 6
    forgive me. what are macros and how can I calculate them?? thank you:smile:
  • clambert1273
    clambert1273 Posts: 840 Member
    Those are your carbs/fats/protein intakes... you can set everything up yourself going to My Home - Goals


    Mine is set to manual - 1710cal per day, and the macros adjusted to 40/30/30 ... Like I said to eat at high numbers takes very accurate measuring of food :) I even weigh my glass of milk for a perfect 8fl oz :)

    You don't have to eat "clean" or any specific foods - I am sure I will have pumpkin pie topped with cool whip tonight... I have ice cream a few times per week... I had steak and eggs yesterday .. I don't give up anything - I just adjust for it all :)
  • Docpremie
    Docpremie Posts: 228 Member
    If you want to try the TDEE-deficit method, then you have to follow it. I switched from MFP doing my calculation a good 8+ months ago & have lost a lot of weight. It's important to hit your calorie & macro goals. Adequate protein intake is especially important! You should take in at least 1 gm/pound of lean body mass (LBM). For most women that is 100-120 grams/day. The increased protein intake is to spare muscle (i.e. LBM) loss, while at a calorie deficit. You want to burn fat NOT muscle. Your muscle is what burns the most calories, as LBM drops, so does your BMR. I've lost 61 pounds, but only 2-3 pounds of LBM--the rest as all been fat!

    I've found the easiest way to use the TDEE method is using haybales' Excel spreadsheet. If you go the link to his website, you'll find a link to download the spreadsheet just below the "About Me" heading. The spreadsheet is great & easy to use! You just take your measurements & change the values in "yellow," the rest is calculated for you. It will give you your calories goal in the 1st tab, the 2nd tab allows you to track measurements over time, and the "macro" tab (4th tab?) calculates your fat, protein & carb goals. You can choose to set your macros based on current LBM or goal weight. I use my goal weight to set mine. You need 1 gram/pound LBM for protein, fats are 0.4 grams/pound LBM and carbs are what is left. Then go to MFP & chose the "custom" option to set your goals. Your calorie goal will remain constant from day to day, since exercise is included in the calculations. Do NOT eat back exercise calories. I love that my calorie goal doesn't change! It makes planning my day so much easier! Once set-up, you need to redo your calculations monthly or whenever you lose 5 pounds. The measurements are very important, because as you lose fat, the weight may drop off slower, but the inches will drop off much quicker.

    If after 3-4 weeks, you're not losing then adjust your daily calorie goal by 100 calories & watch for another 3-4 weeks. You may need more calories or less calories, it can be a little trial & error from the TDEE-deficit calculation. If you need to lose >20 pounds, set your deficit at TDEE-20%. If your need to lose 10-20 pounds, then TDEE-10 to 15%, and once you're down to <10 pounds to lose, set your goal to TDEE-5-10%. The Excel spreadsheet makes theses changes in deficit automatically as you recalculate with weight loss.

    Heavy lifting & resistance training are also key to maintaining LBM. While cardio is important for the heart & general health, lifting really helps with changes body composition, maintaining/building muscle and losing fat.

    Haybales' link: http://www.myfitnesspal.com/heybales

    Here's the link to a research article about protein intake & weight loss in women. Note the women in the study were >40 years of age, so it works well for weight loss in older women, as well as young! The high protein group in this study took in 125 gram of protein/day!

    http://jn.nutrition.org/content/133/2/411.full

    Abstract:
    "Claims about the merits or risks of carbohydrate (CHO) vs. protein for weight loss diets are extensive, yet the ideal ratio of dietary carbohydrate to protein for adult health and weight management remains unknown. This study examined the efficacy of two weight loss diets with modified CHO/protein ratios to change body composition and blood lipids in adult women. Women (n = 24; 45 to 56 y old) with body mass indices >26 kg/m2 were assigned to either a CHO Group consuming a diet with a CHO/protein ratio of 3.5 (68 g protein/d) or a Protein Group with a ratio of 1.4 (125 g protein/d). Diets were isoenergetic, providing 7100 kJ/d, and similar amounts of fat (∼50 g/d). After consuming the diets for 10 wk, the CHO Group lost 6.96 ± 1.36 kg body weight and the Protein Group lost 7.53 ± 1.44 kg. Weight loss in the Protein Group was partitioned to a significantly higher loss of fat/lean (6.3 ± 1.2 g/g) compared with the CHO Group (3.8 ± 0.9). Both groups had significant reductions in serum cholesterol (∼10%), whereas the Protein Group also had significant reductions in triacylglycerols (TAG) (21%) and the ratio of TAG/HDL cholesterol (23%). Women in the CHO Group had higher insulin responses to meals and postprandial hypoglycemia, whereas women in the Protein Group reported greater satiety. This study demonstrates that increasing the proportion of protein to carbohydrate in the diet of adult women has positive effects on body composition, blood lipids, glucose homeostasis and satiety during weight loss."

    Hope this helps! If you have questions, send me a message & I'll do my best to answer.
  • Docpremie
    Docpremie Posts: 228 Member
    Forgot to add, that I agree with others. You should weigh all solid foods & measure all liquids. It really does make a difference both for the plus & minus in calories. I find the scoops underestimate protein powders, but more solid items weigh more than you think!
  • bekahlou75
    bekahlou75 Posts: 304 Member
    One thing I will add in regards to your thyroid meds. I also have hypothyroid. My endocrinologist told me to make sure I always took the brand of my medicine, which is Synthroid. He said that was very important to ensure that I had the same amount of medicine every day. It was something to do with the brand is tested for accuracy for medicine strength and the generic isn't. My pills are 125 mcg. The Synthroid pills are 125mcg, each pill. The generic could be 124 mcg in one pill and 126 mcg in another. He said that even though that averages to 125, it's not the same. With a low thyroid it will be harder to lose weight anyway but make sure your medicine isn't hindering you even further.
  • mizqueenie
    mizqueenie Posts: 6
    I am on synthroid as well. AND was reduced to 88 mcg last fall!!
  • mizqueenie
    mizqueenie Posts: 6
    @Docpremie wow;. .I will be sure to check out the LBM...!!
  • WalkingAlong
    WalkingAlong Posts: 4,926 Member
    If you want to try WW because all this with macros and TDEEs and BMRS and scales is too much detail, WW isn't a bad program and it has built-in guidance (besides internet strangers) and a good educational component. Though there is benefit to accurate measuring in that, too.
  • Nicgianni1
    Nicgianni1 Posts: 13
    I agree with Lizzy. First, off keep trying because you are doing a great job. I would definitely do more weight lifting/strength training. In fact, I would do it so quickly that it also gives you a cardio workout too.
    As far as the 1,200 calories, I would make sure that it is all good nutrition. Eating raw also may help.
    Please stay with it!!
  • donmbar
    donmbar Posts: 1
    Mizqueenie I understand your frustration. I have fought a battle with just 10 pounds (125 to 135) for most of my adult life. The most difficult area has been my abs. Although I have not been diagnosed with hypothyroid it does run in my family and I have always felt the mine was just a bit off.

    I agree with Walking Along WW is a good program and easier to follow, but there is one I found to be more effective for me. I was a snow ski racer for years and due to the strength exercises I had to do they caused me to lose some of my female curve appeal. When I stopped racing I also stopped the exercises I had to do to stay in competition shape. When my muscle started turning to fat I knew it was time to get back with the program, but this time the goal was to get that awesome female curve
    appeal back.

    Although I like WW and it has worked for me in the past, I wanted both a diet and exercise program that was geared toward women. While looking for such a program I discovered something very interesting about how weight loss for women differs from men.

    Leptin is a hormone that controls the body's ability to burn fat. Women naturally have twice as much leptin in their body compared to men. However, most women struggle more to lose weight than men. The reasons for that are:

    1) Women can be 3 times less responsive to Leptin’s signal to burn fat than men. This means even though women have a lot more leptin they just aren’t using its fat burning potential. This condition is known as “Leptin Resistance”. An obvious sign of Leptin resistance is the soft, squishy, cottage-cheese looking fat found in your problem areas. However, Leptin Resistance is just 1 of 2 unique problems that kills female fat loss.

    2)The second unique problem women face with leptin is that when dieting, your leptin levels can drop twice as much and twice as fast compared to when men diet. when leptin drops your metabolism hits the brakes and slows down. This is exactly why women experience frustrating weight loss plateaus on diets so much faster than men.

    All that having been said, there is a diet and exercise that has been created specifically for women that I started to use and I love it. The exercises are designed to help develop the hour glass figure I want and the diet is designed to cause all that leptin women have to work in our favor.

    The price is lower than WW and there's great support as well. You can check it out at: http://amazingnewyou.net

    The site errs a bit on the side of hype, but I love the program.

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